You can’t really discuss longevity science without mentioning David Sinclair and the supplements he takes. A long-time biohacker and admittedly controversial Australian biologist is a professor in the Department of Genetics, the author of Lifespan, and the founder of the Sinclair Lab at Harvard, a world-renowned research group dedicated to understanding why we age and what might be done to reverse it. Dr. Sinclair is perhaps best known outside academic circles for his belief that the aging process can not only be halted but reversed. And while we here at Wonderfeel share his interest in longevity, our focus is on slowing down that process and improving healthspan.
A co-founder of various biotechnology companies, an inventor with 35 patents, an author, and the recipient of over 25 awards and honors, Dr. Sinclair is widely considered one of the most prominent minds in the longevity field. Of course, everyone wants details on the supplements David Sinclair takes, his personal lifestyle, and even his age.
David Sinclair’s supplements of choice.
Fortunately, Dr. Sinclair is quite forthcoming about his personal longevity tactics. He’s been a guest on various podcasts and given interviews in which he discusses his diet, fitness, and the supplements he takes. While he won’t share brand names, he does mention types and amounts.
Based on recent interviews and his book, “Lifespan: Why We Age – And Why We Don’t Have To,” Dr. Sinclair’s daily supplement protocol appears to include:
1. Nicotinamide mononucleotide (NMN), 1 gram
David Sinclair’s regimen includes a daily intake of 1 gram (1000 mg) of NMN every morning. Many experts in the longevity science field long had a hunch that stronger doses would deliver the real benefits of NMN, and the latest research confirms this. The most recent clinical study – also the most comprehensive to date – assessed the effects of NMN administered in placebo, 300 mg, 600 mg, and 900 mg doses. After comparing three specific biomarkers before and after the 60-day study, researchers determined that not only did all three NMN groups outperform the placebo group in spades, the 900-mg group performed the best.
Even though Dr. David Sinclair doesn’t explain his preferred brand, his choice is NMN over NR and NAD. The benefits of NMN are well-researched. It’s a precursor to NAD, the fundamental driver of our energetic status at the cellular level. As we age, NAD production naturally decreases. It’s a decline linked to various age-related diseases. But NMN can jumpstart NAD production, essentially turning back the biological clock.
Of course, we’re partial to Wonderfeel’s patented Youngr™ NMN, a proprietary blend of powerful antioxidants and NMN in a dose scientifically proven to deliver the greatest efficacy. It’s a combination that supercharges the ability of NMN and NAD to be effective in the cell.
NMN alone is quite beneficial, explains Wonderfeel Chief Medical Officer Professor Andrew Salzman, a Harvard MD and one of today’s most prominent drug inventors. However, the efficacy of NMN and NAD is dependent on low oxidative stress. By pairing Wonderfeel’s NMN with specific antioxidants, we ensure two things: first, shielding our cells from ubiquitous oxidative stress present throughout our bodies, and second, allowing our cells to generate NAD more effectively with the NMN that is simultaneously delivered.
2. Resveratrol: 1 gram (mixed with homemade yogurt to improve bioavailability)
Resveratrol is an anti-inflammatory compound that can reduce the risk of cancer, neurodegeneration, and heart disease. This polyphenol is abundantly found in the skin and seeds of grapes, and it has a lengthy list of health benefits. Dr. Sinclair pairs resveratrol with NMN because of their synergistic relationship (and we agree!). It activates sirtuins, a family of proteins that help regulate cellular health. Sirtuins are NAD-dependent, meaning they only function properly with adequate levels of NAD.
Resveratrol, while beneficial, has a nuanced dose-response relationship. Research shows that at lower doses, resveratrol is effective in providing health benefits without any associated risks. Higher doses, on the other hand, can interfere with essential cellular processes and even lead to cell death. Wonderfeel’s 100mg dose in the Youngr™ formula is thoughtfully balanced to harness the benefits of resveratrol while avoiding its potential downsides.
3. Metformin: 800 mg
This is a prescription drug often taken by diabetics. There is evidence that it can improve lifespan in mammals, but it does have short and long-term side effects, including diarrhea, gastrointestinal discomfort, and the potential for a reduction in B12 absorption in time. However, its potential as a longevity medication is promising enough for extensive clinical study. The Targeting Aging with Metformin (TAME) Trial is a series of six-year clinical trials at 14 research institutions across the nation. The goal is to test whether people taking metformin experience any delays in the development or progression of various age-related chronic diseases, including cancer, dementia, and heart disease.
4. Vitamin D3, 100-125 mcg
The sunshine vitamin! In addition to defending against heart disease, type 2 diabetes, Alzheimer’s disease, and autoimmune disorders, vitamin D3 plays a vital role in numerous critical functions in the body. It aids in insulin production and immune function, but it also contributes to the generation of stem cells in the gut, one of the foundations for good health. Research also suggests that vitamin D3 may help extend lifespan. A surprising number of people are deficient in this vitamin and don’t even know it.
Vitamin D3 is included in the Wonderfeel Youngr formula. Each serving has 20 mcg, which is 100% of the recommended daily value according to the U.S. Food and Drug Administration.
5. Vitamin K2, 180-360 mcg
An important vitamin for bone, vascular, and mitochondrial health, K2 is often taken with vitamin D to optimize bioavailability. Still, K2 isn’t recommended for everyone. People taking blood thinners, particularly warfarin, should avoid K2 because it interferes with these medications. Those with kidney issues or genetic blood clotting conditions are advised to steer clear.
The Wonderfeel Youngr formula notably excludes vitamin K2 for two reasons. First, it’s found in a wide range of foods – think hard cheeses, egg yolks, beef, and salmon. Second, there simply isn’t enough clinical evidence that vitamin K supplements are beneficial.
6. Spermidine – 1 gram
This compound is found in various food sources, including wheat germ, cheese, and vegetables. It may prevent common causes of liver cancer, and research shows that it can improve certain health and longevity biomarkers.
7. Fisetin, 500 mg
As one of the more powerful flavonoids, fisetin is found in various fruits and vegetables such as strawberries, apples, persimmons, grapes, onions, and cucumbers. It may extend lifespan by reducing inflammation.
8. Baby aspirin
There is mixed evidence that a low dose of aspirin taken daily can reduce inflammation and reduce heart attack risk. However, recent evidence is contradictory and shows that low-dose aspirin taken daily might actually increase cancer risk.
A lifestyle designed for longevity.
Of course, supplements are simply one piece of the longevity puzzle. Dr. Sinclair is committed to a lifestyle that includes specific nutrition, adequate fitness, and biomarker tracking.
He is a proponent of green tea and minimizes alcohol consumption. He eats a small amount of red meat on days he weight trains and prioritizes vegetables. He fasts and aims to eat a single meal daily, which technically makes him an OMAD (one meal a day). At age 40, he gave up desserts while keeping sugar and refined carbohydrates pasta to a minimum.
He runs several times weekly, lifts weights, and boxes several times. His goal with his exercise routine is to stay strong and healthy, not build a muscular physique. Cycling cold and heat therapy is also part of David Sinclair’s daily regimen.
Dr. Sinclair doesn’t smoke and tries to minimize excessive UV exposure, as well as X-rays and CT scans, which he suspects alters the epigenome and contributes to the aging process.
As a scientist, Dr. Sinclair is very data-minded. He uses continuous glucose monitors to track blood sugar and completes regular blood tests as well.
The evidence is clear.
So, how is this extreme supplement regimen working out for David Sinclair? In December 2021, the 53-year-old tweeted a graph showing his biological age compared to others his age. According to his biological markers, he’s a full ten years younger than people who were born in the same year, something he credits directly to his lifestyle and supplements. That’s the thing about Dr. Sinclair – he’s a living example of what he preaches. And considering his field of expertise, that’s saying something.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.